6 Minute Fat Loss Quickie

Awww yeah! This 6 minute fat loss quickie will make your heart beat out of your chest as your fatty parts beg for mercy…

rope 6 Minute Fat Loss Quickie

It’s short, yet intense and effective.

You ready for it? Set your interval timer, cell phone timer app, or free online timer for 6 rounds of 20 seconds work / 10 secs rest. You will be alternating speed rope (or high knees if you don’t yet have a rope) with mountain climbers.

The 6-round cycle will look like this:

  • 20 seconds speed rope
  • 10 sec rest
  • 20 seconds mountain climbers
  • 10 sec rest
  • 20 seconds speed rope
  • 10 sec rest
  • 20 seconds mountain climbers
  • 10 sec rest
  • 20 seconds speed rope
  • 10 sec rest
  • 20 seconds mountain climbers

*Interlude: Do 10 jump squats before REPEATING the above cycle. And you’re done!

As you can see, my interval timer is looking kinda beat beat up from countless fat burning missions accomplished.

timer 6 Minute Fat Loss Quickie

There’s no such thang as “I don’t have time” when there’s short, yet intense workouts around to  whip you into shape.

No excuses. Only results!

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Lower Body BOOM! Legs and Booty Circuit

This lower body circuit has 3 moves that will get your heart pumping to melt the fatty parts, while shaping your legs and booty into BOOMTASTIC.

Select a challenging weight that you can push strong while maintaining good form. I used a 35-pound kettlebell.

COMPLETE 3 ROUNDS OF:

  • 10 deep squats with heavy weight
  • 20 kettlebell swings
  • 2 passes of walking lunges

The combination of these 3 moves is K-I-L-L-E-R! I dare you to try it. I promise you’ll be walking weird the next day. A lower body workout that transforms bodies has the tendency to do that. ((winks))

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The Truth About How to Get a Great Pair of Legs

Before I knew the truth about how to get a great pair of legs…

meltingleg1 The Truth About How to Get a Great Pair of Legs

And then, after discovering the truth…

sledgehammer workout The Truth About How to Get a Great Pair of Legs

But what exactly is the truth?

First and foremost, you have to combat the lie.

It’s the lie that says you don’t have the body type to ever have nice legs. Your thighs are too big and you’re supposedly big-boned? Nor do you have the patience & mental fortitude for the journey. Something along those lines, right?

You have to STOP believing the lie. This is the first truth.

stretch10 The Truth About How to Get a Great Pair of Legs

…and now to embrace the second truth.

Getting your legs lean and sculpting them into sexy requires a healthy dose of patience and consistency to see the process through. If you’ve got a lot of weight to lose, getting the legs you want will seem like a gazillion light years away. Impossible, even. But please, don’t let discouragement drown out your goals.

Discouragement is a very natural, human emotion. You’re not a robot, after all. But discouragement must be managed effectively and, eventually, overcome.

Training your legs is the easy part. Belief, patience and consistency is a whole ‘nother cup of tea.

If you bust your ass all week on your fitness, then look in the mirror and barely see any leg progress — yep. There will be days like that. LOTS of days like that.

But it’s coming. A great pair of legs is on the way. You will get there. I promise. Keep on pushing forward.

In the spirit of a great pair of legs, here’s my Sledgehammer Stretch demo. It primarily targets the hamstrings, but stretches the back as well. 

 

So tell me: do you have what it takes to get a great pair of legs?

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Pike Push Up for Sexy Arms, Shoulders and Back

Its the Pike Push Up, ya’ll. This is one way to develop your arms, shoulders & upper back without any equipment. Bodyweight only. Yesss. Because your sexy bod alone is everything you need to get the job done.

Shoot for 3 sets of 10 reps. Do this as a stand alone quickie or add it to your next circuit. And throw in some living planks while you’re at it! Now git’ to it.

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Speed Rope and Sledgehammer Workout Motivation

Oh, heyyy. This is one helluva dynamic duo. It’s the speed rope and sledgehammer workout.

This workout targets cardio for fat burning and conditioning, plus shoulders and core.

WORKOUT BREAKDOWN

  • Speed Rope Pendulums: set your interval timer for 8 rounds of 20 seconds work, 10 seconds rest. If you don’t have a speed rope yet, simply mimic the movement. Continue your roping with a pendulum, half moon movement.
  • Sledgehammer Shoulder Press: 10-12 reps on each side
  • Sledgehammer Up-to-Bat: 10-12 reps on each side. Be sure to engage your core during the swing to maintain full control of the hammer.
  • Complete entire circuit 2-3 more times.

My sledge hammer is about 11 pounds, but don’t let it fool ya. Once you get ‘ta lifting & swinging that thing repeatedly in various directions and at different angles, it’s an immediate ass-kicker.

Equipment Checklist

Speed Rope (optional)

Sledgehammer or dumbbell

Interval timer or Tabata HIIT timer cell phone app

shot2 Speed Rope and Sledgehammer Workout Motivation

Follow this formula >>>> Show up. Put in work. Never give up. Reap the fruits of your labor.

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High School Gym-Style Workout

OH, hayy. Look at me in 11th grade. I still remember sweating out my hair during 1st period gym class when they made us run the track on muggy mornings at 8am. Grrr…

high school workout High School Gym Style Workout

But you know what? In retrospect, those high school workouts were dang effective for conditioning and fat loss. I recently took it old school and incorporated some of our favorite, grueling high school exercise moves into one sweaty workout session of awesomeness. Care to take a whack at it?

HIGH SCHOOL WORKOUT CIRCUIT

After completing a 5-minute warm up of your choice, tackle 3 rounds of this circuit:

  • 30-count wall sit
  • 20 jumping jacks
  • 10 push-ups
  • 3 minutes Suicides — no cheating, make sure you touch the ground!
  • 25 old school sit ups (not crunches)
  • 50 mountain climbers

…now take it from the top and begin the circuit again. For the suicides portion of the workout, use the countdown setting on your phone’s free stopwatch app. And while you’re at it, please pull the wedgie out your gym shorts.

Free Bonus: If you thirst for an extra-truly authentic high school gym experience, I will offer you a dodge ball to the face, hurled at highest velocity. Now get ready for it. My throwing arm is strong.

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Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie, YumYucky.com, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.